For those who have a hard time gaining weight, he advises that they should:

# Eat 5-6 smaller meals a day# Eat carbs half an hour after exercising# Rest at least 3 days a week# Sleep 8 or more hours a day# Eat 30 to 50 grams of protein with each meal every 3 hours# Not avoid unsaturated fats because they raise hormone levels# Eat between 60 and 100 grams of carbs per day# Eat no more than 3 eggs a day# Substitute beef and pork with chicken and fish# Avoid sugar -- it contains empty calories; eat fruits and vegetables for carbs instead# Use supplements and protein shakes to get the required daily amount of protein